Build your endurance with Commando Steve's snow fit workout

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You'll need a chair or bench. Warm up with a range of dynamic movements. Do each exercise for 40 seconds, completing as many reps as you can.

Aim for 3-5 rounds in total. Rest for 20 seconds between each exercise, then for 1 minute after each round. Cool down with a light stretch.

Ice skaters

Image: Commando Steve Snow Workout. Ice-skater.Source:BodyAndSoul

WHY: This improves your glute and hamstring strength as well as your agility, which will all be tested on the slopes.

HOW: Stand with your feet shoulder-width apart, knees bent into a slight squat, chest up and core engaged. Keeping your knees bent, lightly jump your left foot across your body, keeping your right toes on the ground, and touch your right hand to the toes of your left foot as your left arm swings back. Come up and go straight into the move on the other side, using the lateral swing of your arms to create momentum. Alternate sides for 40 seconds.

Star jump and squat

HOW: Stand tall, feet hip-width apart, core engaged, chin in and shoulders relaxed. Do a star jump, clapping your hands above your head. As you land, push your butt back and lower into a squat, then jump back up to the starting position and continue for 40 seconds.

One-legged squat

WHY: Strengthens the glutes, hamstrings and quads, which all support and stabilise the knee a common injury area for skiers.

HOW: Stand about half-a-foot distance in front of a chair.

Engage your core, lift your chest and look forwards at a fixed point ahead of you throughout. Lift your left leg a few centimetres off the ground. Raise your arms out to the sides for balance as you simultaneously squat your butt back and down until it just touches the chair, then immediately lower your arms to generate momentum as you drive through your right foot and return to the starting position.

Continue for 40 seconds, then repeat on the other side.

Plank into lunge

HOW: Assume a plank position on your hands, core engaged and legs tight. Jump your right foot forwards and rise to a lunge, lowering your left knee towards the ground. Use a jumping action to switch legs into a left-leg lunge, then jump your left foot back to return to the plank position. Continue, alternating legs, for 40 seconds.

Q: "What stretches should I do before and after I ski?"

Sports physiotherapist Kusal Goonewardena of Melbourne clinic Elite Akademy reveals dynamic stretches that activate muscles used in skiing - the thighs, shoulders and spine are key areas - to boost performance and reduce your risk of injury, plus essential cool-down moves to ease stiffness after a day on the slopes.

Before

Dynamic adductor stretch

Stand with your feet a bit wider than shoulder-width apart and pointing out at 45 degrees. Lunge sideways to your left, making sure your knee doesn't extend past your toes, then shift your weight and lunge to the right. This is 1 rep. Do 20 reps.

Twists & circles

These mobilise your spine and shoulders. From a standing position, gently twist your torso to the left, then the right, letting your arms swing loosely by your sides. This is 1 rep.

Do 20 reps. Then do 20 alternating front-to-back arm circles on each side (as if you're doing backstroke standing up).

After

Quad & hamstring stretch

These release tightness in your legs, which you'll certainly have after a day on the slopes. Stand left-side-on to a wall, with your left hand on it for support. Reach your right hand back as you lift your right heel to your butt and grab hold of the toes. Hold for 30-90 seconds, keeping the knees as close together as possible.

Release and place that foot on a table or bench, toes up, and lean towards it so you feel the stretch up the back of that leg.

Hold for 30-90 seconds. Repeat both moves on the other side.

Spine stretch

Lie on your front and come up on your forearms or hands to create a gentle backbend. Hold for 30-90 seconds.